1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 9.4 g | 33% | |
| Sugars | 4.7 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Salad with lentils
Salad with lentils is a versatile dish with roots in Middle Eastern, Mediterranean, and South Asian cuisines, where lentils are a dietary staple. Lentils are nutrient-rich legumes known for their high protein (18g per cooked cup) and dietary fiber (about 15g per cooked cup), making them an excellent base for salads. Combined with vegetables, herbs, and dressings, lentil salads offer a balanced meal providing complex carbohydrates, plant-based protein, and minimal fats. They are also a good source of essential nutrients such as iron, folate, potassium, and magnesium, making the dish both nourishing and satisfying.
Health Benefits
- Rich in plant-based protein (18g per cooked cup of lentils), supporting muscle maintenance and repair.
- High fiber content (15g per cooked cup of lentils) promotes healthy digestion and helps reduce cholesterol levels.
- Excellent source of folate (90% of the Recommended Daily Intake per cooked cup), essential for red blood cell production and DNA synthesis.
- Rich in iron (6.6mg per cooked cup), which supports energy production and helps prevent iron-deficiency anemia.
- Contains potassium (731mg per cooked cup of lentils), which aids in regulating blood pressure and maintaining electrolyte balance.
Dietary Considerations
Selection and Storage
Store cooked lentil salad in an airtight container in the refrigerator for up to 3 days. Keep dressings separate until serving to maintain freshness and texture.
Common Questions About Salad with lentils Nutrition
Is a salad with lentils high in protein?
Yes, lentils are a great source of plant-based protein. A cup of cooked lentils contains approximately 18 grams of protein, making salads with lentils a nutritious option for anyone looking to boost their protein intake, especially vegetarians and vegans.
Can I eat a salad with lentils on a keto diet?
Salad with lentils is not ideal for a strict keto diet as lentils are relatively high in carbohydrates; one cup of cooked lentils contains about 36 grams of carbs. However, if following a more moderate low-carb approach, you could include a small portion in your diet.
What are the health benefits of a salad with lentils?
Lentils are packed with nutrients such as fiber, folate, iron, and antioxidants. They support digestive health, stabilize blood sugar levels, and promote heart health due to their high fiber and potassium content. Including greens and other vegetables in the salad enhances its nutritional profile further.
What is a recommended portion size for a salad with lentils?
A recommended portion size for a salad with lentils is about 1 to 1.5 cups per serving. This amount typically provides around 200-300 calories, depending on the ingredients, making it a balanced meal or side dish option.
How does a salad with lentils compare to one with chicken or quinoa?
Salads with lentils have comparable protein levels to quinoa but significantly less than chicken. Lentils provide more fiber and iron compared to chicken, making them preferable for plant-based diets, while chicken offers complete protein, ideal for non-vegetarian options. Quinoa is also gluten-free and higher in certain amino acids, but lentils are more affordable and versatile.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
